Dumbbell Seated Single Arm Overhead Triceps Extension (left)

The Dumbbell Seated Single Arm Overhead Triceps Extension (left) is an effective exercise that targets the triceps muscles and helps to strengthen and tone the back of your arms. This exercise can be performed with a dumbbell while seated, making it suitable for both home and gym workouts. To begin, sit on a chair or bench with your back straight and feet firmly planted on the ground. Hold a dumbbell in your left hand, and extend your left arm overhead so that the dumbbell is directly above your shoulder, parallel to the floor. Make sure to keep your upper arm close to your head throughout the movement. Your right hand can be placed on your right hip or used for stability by holding onto the side of the chair or bench. This will help you maintain proper form and balance during the exercise. Slowly lower the dumbbell behind your head, keeping your upper arm stationary and close to your head. Extend your elbow fully to raise the dumbbell back to the starting position, feeling the contraction in your triceps. Repeat for the desired number of repetitions and then switch sides to perform the exercise with your right arm. The Dumbbell Seated Single Arm Overhead Triceps Extension is an excellent exercise for targeting and isolating the triceps muscles. By performing this exercise consistently and with proper form, you can strengthen and define your arms, helping you achieve your fitness goals.

Instructions

• Sit on a flat bench with your feet planted firmly on the floor and hold a dumbbell in your left hand.
• Extend your left arm straight up, keeping your elbow close to your head.
• Slowly lower the dumbbell behind your head by bending your elbow, until your forearm touches your bicep or slightly below.
• Pause for a moment, then extend your arm back up to the starting position.
• Repeat for the desired number of repetitions, then switch to the right arm.

Tips & Tricks

• Focus on maintaining proper form throughout the exercise to target the triceps effectively.
• Engage your core muscles to maintain stability and prevent unnecessary strain on your lower back.
• Start with a weight that allows you to perform the exercise with proper form and gradually increase the load over time.
• Control the movement and avoid swinging the dumbbell. This ensures that the triceps muscles are doing the work.
• Exhale as you extend your arm overhead and inhale as you return to the starting position.
• If you experience any pain or discomfort during the exercise, stop immediately and consult a fitness professional.
• Consider performing this exercise in front of a mirror to check your form and make any necessary adjustments.
• Combine this exercise with other triceps exercises and a well-rounded workout routine to target your triceps from various angles.
• Ensure that you warm up adequately before starting the exercise to prepare your muscles for the movement.
• Remember to stretch your triceps after completing the exercise to promote flexibility and prevent muscle tightness.